WOD 4-1-17

5 Rounds 250 Jump ropes 25 Ring Push-ups 20 KB Swings (24 kg) Carlos Pena Romulo (1899-1985), a famous Philippine general, diplomat and journalist, was renowned for his heroic activities during WWII.  He was an aide-de-camp to US General Douglas MacArthur on Corregidor Island and in Australia.  He won the Pulitzer Prize in 1941,, and…

WOD 3-31-17

Warm-up 50 KB Snatches each arm (12 or 16 kg) 21-15-9 Double KB Clean & Jerk (24 kg) Burpees Kettlebell Certification – Bellingham, WA – April 27-28, 2010 In the Declaration of Independence, God is mentioned four times: 1) ” The Laws of Nature and of Nature’s God…” the “Laws of Nature” refer the natural laws God…

WOD 3-28-17

Warm -up 5 Minutes H2H KB Drills (12 or 16 kg) 5 Rounds For time: 3 Deadlifts (90% of 1 rep max) 3 Pull-ups (32 kg) 3 Handstand Push-ups (Rings or parralettes) Finish: 5  50 yard Sprints Tactical Athlete Cert March 2010, NNSA Sir William Thompson, Lord Kelvin (1827-1907), the famous scientist who developed degrees…

WOD 3-27-17

ABS/TGU Combo AMRAP in 10 Minutes Arm Bar Stretch/TGU – R (24 kg) Arm Bar Stretch/TGU – L (24 kg) Note: Hold the Arm bar stretch for 3 seconds, reset to starting point, then flow into the TGU.  Be smooth, strive for perfect form during each rep. Finish 100 1-arm swings (alternating hands each rep) Brandon Millsaps…